Moringa leaves can be cooked the same way you would prepare spinach, collards or kale. One easy way to cook them is to parboil 2 cups fresh leaves for just a few minutes in one cup water. Take the leaves out of water and rinse them with cold water. Squeeze out the water with your hands.
Season the leaves with onion, vegan butter and sea salt. Vary or add other seasonings according to your taste.
You can also toss the parboiled leaves with some fresh cut tomatoes and soy sauce for a salad.
Make a cup of Moringa tea with the water you used to parboil the leaves.
Here is a basic recipe, which can be modified according to taste and availability
Piece of Ginger root, sliced
Garlic, 1-2 cloves or to taste
Moringa, fresh, four cups (more/less according to taste and availability)*
Vegan chicken, pork, or tofu, 8 oz – 16 oz. ( 4 oz per person)
Tomato, 1 or 2 large, diced
Pure water, enough to cover ingredients or more for extra broth
Pinch salt and pepper, or to taste
Put all ingredients but the Moringa in a pot and let simmer for 20 minutes. Add the Moringa and simmer for another couple minutes until Moringa is bright green. Soup is now ready to serve.
The soup can be eaten as is or served over brown or white rice, with the soup juice poured over the top of the rice for flavor. Once you try the basic soup, you can experiment with adding other ingredients for variety. Try onions or other vegetables, soup broths or different spices or meats.
*NOTE: Frozen Moringa can be substituted. I’ve seen it available at an Asian Market.
The following alternative recipe was shared by Monalina who grew up in the Philippines and Moringa is one vegetable that she always ate once or twice a week. This is one of her favorite recipes. Thanks, Monalina!
2-3 cups fresh Moringa leaves
1 cup butternut squash, cubed
1 cup sweet potato, cubed
2 tbsp canola, olive, or coconut oil
3 cloves garlic, minced
1 tsp ginger, minced
1 medium onion, chopped
Garlic salt or salt to taste
Saute onion, garlic and ginger together until golden brown. Add the butternut squash and sweet potato, stir for one minute. Add 2 cups of water, cover and simmer for at least 15 minutes. Season with garlic salt or regular salt. Stir in the Moringa and let cook for 2 minutes. Serve on top of cooked rice and enjoy!!
5 Tbsp Moringa Leaf powder
¼ cup peanut butter
5 Tbsp oil, (vegetable, olive, or palm oil)
1 Medium onion - chopped
1 quart of water
Salt and pepper
Red Pepper flakes
Combine peanut butter and water and bring to a boil. Cook for 20 minutes on medium heat. Add oil, Moringa leaf powder and chopped onion. Cover and simmer for 20 minutes (or you can wait to add Moringa powder until the last few minutes of cooking). Add salt, pepper and red pepper flakes to taste. Serve over rice or couscous with vegetables.
A tasty side dish with any compatible entrée
1 cup beans (Mongo beans are used in the Philippines but you may substitute, baby limas, red beans or pintos)
2-3 cups of water 2 cloves of garlic, crushed
1 small onion 1 medium tomato
1 cup fresh Moringa leaves Salt and pepper
Boil the beans until tender. While the beans are boiling, sauté the onions, garlic and tomato. When beans are tender, add the tomato, onion and garlic. Strip the Moringa leaves from the stems. Add the Moringa leaves. Salt and pepper to taste.